Pumpkin
Its GI looks high, but pumpkin is mostly water with few carbs, so a normal serving barely moves blood sugar.
FatTonic Facts
Pumpkin · per serving 1 cup cooked (245g)
Excellent · strongly supports fat-burning
| Factor | Amount | Points |
|---|---|---|
| Start | 100.0 | |
| Glycemic load | 7 | −15.4 |
| Sugar (g) | 5 | −4.0 |
| Processing | whole | 0.0 |
| Fiber (g) | 3 | +4.8 |
| Protein (g) | 2 | +1.4 |
| Glycemic index | 75 | |
| Carbs (g) | 12 | |
| Fat (g) | 0 |
Score model v1
Nutrients: USDA FoodData Central, record 168449 (Pumpkin, cooked, boiled, drained, without salt), public domain, checked 2 Oct 2026.
Glycemic index: per-food source not yet recorded.
Per 100 g (USDA record; serving 245 g): carbs 4.9, sugar 2.1, fiber 1.1, protein 0.7, fat 0.1 g.
What this means for fat-burning
Why this score: glycemic load 7 set it, −15.4 points. Source: USDA FoodData Central, FDC 168449.
See how your whole day scores — free Metabolic Score →This food and 199 more, scored on your phone.
Among the 200 rated foods
Pumpkin scores 87, rated Excellent. It scores higher than 64% of the 200 rated foods.
Rated foods per band: Avoid 0–19: 11; Poor 20–39: 23; Moderate 40–59: 34; Good 60–79: 45; Excellent 80–100: 87.
Frequently asked questions
Does pumpkin spike insulin?
Glycemic load 7 for 1 cup cooked (245g); FatTonic Score 87/100 — it strongly supports fat-burning.
Is pumpkin good for fat loss?
Excellent (87/100): pumpkin strongly supports fat-burning.